WODS 07APR – 11APR

Monday

  1. 10 minutes of dynamic warm up of something you aren’t great at (rowing, double unders, running, etc.)
  2. Back Squat: 3@70%, 3@80%, 3+@90%, 2 minutes between sets
  3. 9 min EMOM Strict Pullup Ladder 2-4-6-8-10-8-6-4-2:
    So it looks like this – min 0: 2 pullups, minute 1: 4 pullups, minute 2: 6 pullups, etc.

Tuesday

  1. Burgener Warm Up
  2. 10 minutes Snatch Practice
  3. 7x 2-position Snatch (floor, hang) with 60 seconds between sets
    Take 2 or 3 sets to work up to a heavy weight
  4. “Annie”
    50-40-30-20-10
    Double Unders
    Sit Ups

Wednesday

  1. “DT”
    5 Rounds
    12 Deadlift (155/105#)
    9 hang power clean (155/105#)
    6 push jerk (155/105#) 

Thursday

  1. Deadlift: 3@70%, 3@80%, 3+@90%
  2. Pick a partner! Relays outside next to Luce:
    4 Rounds:
    1st partner sprints down & back
    2nd partner sprints down & back
    Buddy Carry down (you’ll end up on the opposite side for the next round)

 

Friday

  1. For time:
    Run 800m
    21-15-19
    -Overhead Squats (95/65#)
    -Pullups
    Run 800m
  2. Mobilization!
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